Cervical herniated disc exercises

In this video I have share with you the best home base exercises for cervical herniated disc. With following this routine you can improve you cervical herniated disc pain and mobility. I have share with you what is cervical herniated disc means, and what is the sign and symptoms of cervical herniated disc are and what is the cause of herniated disc.

I have share with you a best exercise and treatment plan for cervical herniated disc and 3 important tips to follow for quicker recovery.

The main sign and symptoms of the cervical herniated disc is, neck pain, neck stiffness, neck and shoulder pain, pain might radiate down to your shoulder and your elbow or your arm and fingers. In severe cases, you may experience lack of strength and numbness in the fingers. Cervical herniated disc interchangeably called cervical radiculopathy when you experience radicular pain.

Radicular pain is one of common sign and symptoms of cervical herniated disc and in this case you may feel tingling and pins and needles down the shoulder and elbow and the arm, or may feel cold or hot.

The main cause of cervical herniated disc is ageing process. Repetitive movement and strain is the secondary cause of the cervical herniated disc. Trauma or high impact injury such as whiplash could cause wear and tear in the neck and lead to cervical herniated disc down the line.

Latest study suggest to avoid surgery or injection for cervical radiculapaty, and promote conservative treatment such as physical therapy and activity modification. Study highlighted, most cervical herniated disc resolve by itself and individual should sick help from physical therapist for quicker recovery.

The list of exercises that I share with you in this video:

Isometric neck strengthening: best exercise for acute or chronic neck pain

This exercise simply help you with reduce your neck pain and at the same time improve your neck strength. You should follow do this exercise daily at least once for optimum results.

Self mobilisation technique:

This exercise helps you to improve your neck mobility and your neck pain. With this technique you can improve your neck stiffness and also mobilise each section of your neck.

Chin tuck:

Chin tuck helps you to improve your neck pain and your neck mobility. Chin tuck is simply helps you to strengthen the deep cervical flexor and extensor of your neck.

Body weight strengthening:

Body weight strengthening can help you to progress your neck strength and gradually back to your daily activity. Start with minimum movement and gradually build the range.

I have added another link to check in my website if you experience neck and upper back pain:

How to relieve pain on your neck and your upper back

- 4 top exercises for sciatica pain:

- Your back is not out of alignment:

-Herniated disc management and treatments:

- Degenerative disc diseases:

References:

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[bobthephysio]

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[jaymajo]

I have been suffering from a herniated cervical spine injury for 9 months now and I was at my wits end on what to do. The pain at the end of the day was preventing me from sleeping at night. These simple exercises gave me immediate relief! They are so simple, but very effective!! Thank you so much for providing this healing therapy for this type of injury!❤❤❤❤❤

[gwainzy]

Glad it worked for alot of people. This has made my neck and left arm pain worse.

[indunilanandawansa]

Wow it really works ❤❤❤ i was suffering from extreme neck pain in the last few days. Just found this video and did those simple exercises just one time and my pain reduced by more than 50%. Thank you so much sir. You are a life saver ❤️ ❤❤🙏🙏🙏💪💪💪

[juliekim]

Can’t believe these simple exercises would help with the pain! Instantly my pain was gone! Thank you so much for what you do! 💗💗💗💗

[maryjenkins]

Thanks for this video. I just learned I have a ruptured disc that is pressing on my spine. They said I must have surgery 😢. I changed my diet and began exercising, and my pain went from severe to mild in a matter of a week. Thanks again for sharing this information.

[EVil-obin]

I first experienced this in 2020. I’m sure it was due to long hours in front of my computer while working from home. The towel exercises helped a lot plus cold compress and anti inflammatory meds. At its worst I could only walk a few steps due to the agony I was in. It was a long 4 months but I recovered without surgery. Now in April 2024 I am going through it again though not in anywhere like the pain I was in before. I am now trying to manage it better doing these exercises hoping that things don’t get worse before they get better.

[chinmayikhachane]

i have been suffering from vertigo due to cervical spondylitis but after doing this exercise i am feeling less dizzy
thank you

[brizzle]

I have a herniated C3/C4 disc and it’s no joke, I’ve been dealing with it for a year some days are better than others and I have a great doctor who is really helpful in making sure the treatments I do actually relieve the pain.

I hope to get back to normal or close enough to normal, I had no problem up until March of 2021 ever since that it’s been problematic

[joancramer]

Hello. I had done physical therapy for shoulder tendinitis at the same time tx for recovery of Tibia Plateau Fx. My cervical area got out of line trying to do 3-4 days Christmas with renting a car, ( my Son did) as mine toast- not driven in a year. Rested up, got hotel, took n wrapped the adult children n Grandchildren presents. Drove 200 miles and walked with cane over 4 days 5, 300 steps. Did sleep extra and tipped for transport of all items. I did it. Had a wonderful time w/ 12 others.
But knee swelling, popping out as lost ACL stabilizer anterior ligament in 1999. So flat for 2 weeks as I herniated L3. But last year in nursing home for knee n COVID came. So no yearly family event for me Sept-2020- Jan 21. Then therapy till July with spinal injection
Now better, yet cervical and my shoulder bursitis really acting up. Did 85-200 steps. Tried to increase to 500. Then last 4 days out errands
Joined friends and got in 2, 400 in 3 days. Body can’t handle it. Also went to store on my own up n down off riding cart n carried $50 food. Neck, shoulder tendinitis n swollen knee again. So I’m certain these exercises will get me better. Plus thank you for reminding me takes 10-12 weeks to recover. I really do appreciate your video as did some of these with. Whiplash 20 years ago. God bless you n keep COVID away from your family. In Jesus name, Amen. 👍 Joan Cramer

[Sammybumbammy]

First time watching your video and just going along with your routine provided some instant relief. I am going to do this every day. Thank you, good stuff!

[xanthowl]

15 years of cervical pain off and on. Most times reactivated by chiros. Gotta be careful about it, I've seen many good ones as well though. I've done stem cell infections with ozone in c5-c6 and c6-c7. It helps but you gotta do a lot of support and my symptoms came back after a massage therapist twisted my neck without warning after I said not to. Red light, stretches and massage really make the biggest difference for me

[ildikogaspar]

Thank you for the simple and clear explanation and exercises. My arm and fingers to my right hand started to having tingling and numbness, for about 4 months now, -and it was just confirmed that I have C4 and 5 herniated disc’s. Doing this exercises are helpful and already have improvement. Lot less numbing. It’s never one thing though, what causing the problem, I am so concerned with nutrition and deficiency and degeneration 😂 Good I didn’t go to medical school, I would have every symptom in the book!

[bigshuff]

Thank you so much I was told that if the injury was more than a year old there was no chance of doing anything about it. I will definitely try these exercises for a week or so and see how it goes. Thanks again.

[edelb]

Great exercises Bob, my neck feels better after following this routine for a week :) GBY

[bharathit]

Bob Sir you are my best Phijiotherapist

[karenvictor]

This was super helpful. I have a herniated discussion of c4-7 and bulging disc. Currently in PT for this and it has been helpful

[athena]

Very helpful explanation and instructions (better than my neurologist provided). I have recently been diagnosed with degenerative cervical discs and a herniated C4-C5. Just seeing this today but plan to gently ease my way into these exercises for pain relief. Thank you so much Bob!

[raindrops]

Bob, thanks a lot for this video.I have degenerated disc between c5-c6, arthritis and gel leakage plus my neck lost its curve, its very straight.
I am 52 years old and this problem started 10 years ago which resulted in losing my high paid computer job and for last 10 years I am jobless.If I do not touch screen or sit with head down I have no pain.But in winter I have nothing to do so I sit in front of screens.For last 1 week, pain 😢is unbearable, headaches, dizziness, tinnitus in ears, jaw pain and what not.My PT is busy and wont get time before 1 month.I have no moment issue just lot of pain issues.The gel between c5-c6 leaked 10 years ago.Kindly let me know which exercises are best for me and kindly suggest some good pillow.Sleeping on my stomach give me temporary relief.Looking forward for you suggesting.Btw I am your new fan and subscriber.

[AndradaBalteanu]

Can't wait to try these, haven't been tought this in phisiotherapy ❤